Dietary fiber, essentially, is the component of plant foods that the body cannot digest. The body does not absorb fiber; it passes through the body intact. The function of fiber is to aid the passage of other foods through the digestive tract. There are two types of fiber, soluble and insoluble. Both of these types of fiber help the digestive process, and both are important, but they behave in different ways.
Soluble fiber dissolves in water to form a gel like substance. This type of fiber helps you feel full longer because it stays in your stomach for a long time and thus will help control your appetite. Studies have shown that soluble fiber helps prevent the absorption of LDL cholesterol, and can lower glucose levels. Good sources of soluble fiber are oats, apples, peas, citrus fruits, and psyllium.
Insoluble fiber does not dissolve in water. It aids digestion because it helps regulate the journey of other foods through the digestive tract. Insoluble fiber should be added to your diet if you struggle with constipation or a sluggish bowel. Insoluble fiber is the type of fiber that most people know a little about and are consciously eating in their breakfast cereal to keep them “regular”. Good sources include bran, whole grains, barley, and green beans. Some fruits and vegetable contain both soluble and insoluble fiber; their skins contain insoluble fiber and their flesh contains soluble fiber. For this reason, it is recommended that we include at least five servings of fruits and vegetables in our diets.
Most people are not getting enough fiber in their diet. Not only does fiber help to keep your bowel movements regular and keep your digestive tract healthy, but it can help you maintain a healthy weight. It is recommended that men consume approximately 35 grams of fiber on a daily basis and women consume 25 grams. Today, because we are consuming so many processed foods, and so few fruits and vegetables, it is thought that most adults are eating only half their daily recommendation of fiber. To increase fiber in your diet try to add foods to your diet that contain both soluble and insoluble fiber. If you are not used to eating any fiber at all increase your fiber intake gradually to avoid any digestive problems. Decreasing the amount of processed foods you eat, and adding whole fresh foods like fruits and vegetables and whole grains to your diet, will increase your fiber intake and is the key to a healthy diet.
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Canadian magazines are a good place to find information on fiber and how to include it in a healthy diet.Women to women magazines are also a good source of recipes that include fiber, and nutritional recommendations for you and your family.
